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xven's CONTROLLED LABS sponsored Green MAGnitude log

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  • #16
    Day 4 - July 5th

    *Sorry guys, I forgot to copy the update onto this site

    Sleep- Didn't hit my 8, I'm pissed. Slept late and didn't feel like sleeping upon waking. 7 hours through, with one awakening in between.

    The Day- The first thing I noticed when I woke up and went about my business was fullness. No, no, I'm not talking about food, I was still straving from the nights sleep, but muscle fullness. I just found myself flexing every now and then. The DOMS for legs have gone, but now my chest is hurting like hell. Good stuff. Anyway, today was an off day, but I decided to take a serving of Green MAG as I went to dribble a little football after the game (france vs italy finals woo!) I'm feeling alright, nothing like crap as I have been the last few days. All in all, waiting for tomorrows session.

    Kickin' the ball- Energy was certainly up to par. It was just dribbling around with the ball, goal kicks, etc. not a real game so not much to comment on. I mean, I didn't feel like superman or anything. Just normal.
    -----------------------------------------------------------------------

    Diet

    Meals for Today-
    9:30- Eggs, Egg Whites, Peanut Butter, Almonds
    12:00- Chicken, Almonds, Peanut Butter
    2:00- Beef, High Fiber Tortillas, Almonds
    5:15- Salmon, Almonds, PB (Kinda got afixiated in the match )
    5:45- Green MAGnitude
    7:30- Beef, Almonds, Peanut Butter
    9:30--??? BCAA's, whey (Going to play football with chicks )
    10:30- Cottage Cheese, Almonds, Peanut Butter



    ------------------------------------------------------------------

    Comment


    • #17
      Day 5 - July 6th

      Sleep- Sleep was pretty good. Got in 9 hours. Woke up only once in between.

      The Day- Soreness is pretty damn bad. I can't even make a strech to yawn because my chest just hurts like hell if I make any movements where it comes in to play. Again, when I feel against most muscles, they are hard as hell. Fullness is a definite here. I was pretty tired after todays session. I actually took a short nap (unwillingly, just fell asleep) I think I'm going to stick to my carbs limited around my workouts and perhaps the morning. I'm feeling all the effects of low-blood sugar and carb withdrawal like people do when they first start low-carbing. Besides that should create an ideal scenario to where carbs can be used for glycogen synthesis rather than the chance of not being used and stored as fat. Another mention, although embarrasing, but I've been farting like an ape. Oh well, I knew I shouldn't have eaten that cheese that smelt stale this morning. Great, huh.

      -----------------------------------------------------------------

      Diet

      Time Green MAGnitude was taken - Pre-Workout [4 time(s)]

      Meals for Today-
      10:30- Eggs, Egg White, Cheese, Veggies, Multi Grain Bread
      1:00- Peanut Butter, Almonds, Spinach, Chicken
      3:00- Peanut Butter, Almonds, Spinach, Chicken
      4:30- Green MAGnitude
      4:45--6:00- Whey, BCAA, Leucine
      7:00- Sweet Potato, Almonds, Chicken
      9:00- Peanut Butter, Almonds, Spinach, Chicken
      11:00- Cottage Cheese, Almonds, Peanut Butter



      ------------------------------------------------------------------------

      Training

      Today: Traps, Calves, Forearms (Catch up muscle groups)

      Workout

      Dumbell-to-back Shrugs
      40's x 12
      50's x 12
      60's x 7
      60's x 8

      Pullups
      BW x 15
      BW x 12
      BW x 10

      Close Grip Upward Rows
      65 x 10
      75 x 8
      85 x 5

      Seated Calf Raises
      135 x 10
      180 x 8
      180 x 10

      Standing Calf Raises
      180 x 12
      220 x 9

      Wrist Curls + (Reverse WC) [Superset]
      45 x 10-(10)-10-(10)
      65 x 8-(8)-2-(1)
      75 x 5-(5)-3-(3)

      Wasn't exactly feeling it today. I came in quite tired and totally not in the mood. Wouldn't exactly call it a quality workout. I got exhaused by the end of it. Strength went to shit. Bah.

      Cardio & Streching
      Cardio = Epi. for 25 min at low intensity, low resist
      Streching = 1 x after workout, 1 x after cardio

      Duration
      Workout = 45 min
      Cardio = 25 min
      Streching = 5 min
      Total duration = 1 hour 15 min

      ---------------------------------------------------------------------

      Comment


      • #18
        Day 6 - July 7th

        Sleep- 9 hours. Fell asleep quick and woke up once in between.

        The Day- Soreness has all gone, I feel great. Felt kind of flat for most of the day. I'm pissing and drinking excessively. Someone actually pointed out that I had 4 trips to the loo in a little over 1.5 hours. Not much to say other than that. Tomorrow, I'll get a weigh in and measurements. Think I'll post pics bi-weekly.

        -------------------------------------------------------------------

        Diet

        Meals for Today-
        11:30- Spinach, Chicken, Peanut Butter, Almonds
        1:45- Spinach, Chicken, Peanut Butter, Almonds
        3:30- Green MAGnitude
        4:00--5:45- Whey, BCAA, Leucine
        6:00- Oats, Whey
        7:30- Eggs, Egg White, Cheese, Veggies
        9:30- Spinach, Chicken, Peanut Butter, Almonds
        11:30- Chicken, Almonds, Peanut Butter



        ---------------------------------------------------------------

        Training

        Today: Upper Body (Bi's and Tri's Predominant)

        Workout

        Hammer Curls
        35 x 5
        35 x 4
        30 x 6
        40 x 2

        Skullcrushers
        75 x 10
        85 x 6
        85 x 6

        Spidercurls EZ Bar
        70 x 8
        70 x 5
        70 x 5

        Overhead Tricep Extensions
        25 x 5+5

        Rack Pulls
        105 x 5
        105 x 5
        105 x 5

        Bench Press
        110 x 10
        110 x 10
        50's x 10 (Dumbell)

        Barbell Curls
        50 x 8
        50 x 6
        60 x 6
        60 x 6

        Overhead Tricep Pulldowns

        120 x 6
        120 x 6
        120 x 6

        Close-Grip Bench Press

        70 x 10
        80 x 10
        80 x 10

        Crunches
        120 x 10
        BW x 15

        Workout was pretty good. My arms were pumped like crazy! I couldn't even flex without it hurting. I couldn't extend it out to touch my back either. This is probably the second time in a very long while I've had a pump this crazy. Unreal! I perspired quite a bit for arms. I usually leave a pool when I'm doing large muscle groups and mainly compounds, but for isolations and small muscle groups, wow, I sweated quite a bit. Great stuff!

        Cardio and Streching
        Cardio = Epi. for 20 min. at mid-intensity and mid-resis.
        Streching = 1 x after workout

        Duration

        Workout = 1 hour 15 min
        Cardio = 20 min
        Streching = 10 min
        Total = 1 hour 45 min

        ----------------------------------------------------------------

        Comment


        • #19
          Day 7 - July 8th

          Sleep- Got in 7.5 hours. Full strech, I wanted to go back to bed but felt too refreshed. Well, besides the fact that some jackass told me the match was on at 9.

          The Day- Where do I begin. I jumped out of bed, went down to the gym, weighed in, got back, measured, and got really pissed off. I've been eating quite a lot, doing little to no cardio (after workout doesn't count, it's merely to get the blood flowing) and woopti-doo-da-dey! I friggin' lost weight. Sometimes I don't even know where I am headed. Oh well, had a bunch of people over I hadn't seen a long while. Hated 3 hours of "OMG.. you lost so much weight" "OMG.. how can you keep such discipline, I couldn't ever blah" "OMG .. will you marry me".. (The last one's made up) You know, when people have seen you as a fatass all of time and suddenly your a bit different, wham, here we go with the mindless bullcrap. Saying it once get's the point across. I don't need to hear it with friggin 5 sets of 10 reps to understand. Sorry guys, just a little venting. Well, what's more I got so fscking annoyed with please eat this, eat that, one day isn't going to make you fat, so I did. And a whole load. Arrg .. if only that chocolate didn't taste so good, I stay pissed. Eh.. I don't even know how many crappy cals I might have downed. Oh well, I'll come back.. I'll come back even stronger.

          Weekly Measurements
          Quite a shocker for me. I'm counting on it being glycogen depletion, but hell, I just don't know anymore.





          Diet
          To be completely honest, I don't even know how many cals I've consumed. After eating all that junk and chocolate, I just stopped logging for the day. I'm calling it a dirty refeed and moving along Before this, I felt completely crappy for doing it. I just need to reacess my goals and stick to them.

          Took Green MAGnitude post-workout.

          Training

          Workout

          Squats
          105 x 10
          155 x 8
          175 x 6
          195 x 8 215 x 4 < PR!
          215 x 5 < PR!

          Stiff-Legged Deads
          85 x 5
          95 x 5
          95 x 5
          105 x 5
          105 x 5

          BB Lunges
          65 x 16
          75 x 14
          85 x 14
          85 x 14
          85 x 12

          *No cardio, No streching

          Well after eating all that chocolate, I was totally up and ready to hit the gym. Squated to PR's today. I'd do more, but I have no spot, so I have to be pretty careful. Today, I just didn't care. Some whackjob had the gym booked, so I had to cut it short and got in whatever I could (Yeah, I'm in disbelief that they actually allow for that)

          Duration
          Workout = 40 min

          --------------------------------------------------------------------

          Week 1 on Green MAGnitude

          I'm sure it's way too early to comment of this just yet. If you have been following you will see that my workout's have been quite mixed with feedback. Some of the day's I will have more energy that usual, some I won't. My strength has certainly gone up as I am handing my usual weights more easily and with a little less effort. Endurance and the sort, not really much. Fullness has been evident these past few days and really noticible. I have started urinating and drinking more than usual (other than it being really hot) I didn't mention this before, but I have been having a little unfriendly gas problem. Never did have it before started. Taste has really grown on me. I have started to appreciate the taste even though it is quite sour (ahh.. duh, it is green/sour apple after all) That's that for week 1.

          Summarize points-
          +Fullness
          +A little more strength
          +Great tasting!
          +Does mix instanly
          +Increased urination, thrist and sweating

          -I've started some weird gas issues
          -Mixed feedback as a pre-workout supp
          -Lethargy on some days

          (Neutral)- Leaves behind a small little residue, hardly noticible or worth a negative

          ----------------------------------------------------------------------

          Comment


          • #20
            Day 8 - July 9th

            Sleep- 9 hours. Woke up once in between.

            The Day
            - Not a surprise, but I had some crazy soreness in my glutes and hams. Hurts just walking around. Feels like when I first started doing legs and couldn't walk the next 5 days. Fun stuff! Tri's were hurting as well so I decided to take off today. Sat at home, watched the finals and it was awesome watching italy win! Forza azzurri!! Starting monday, I'm adding in a session of cardio, be it just walking down to a store, etc. seperate from my workout. I felt pretty flat today, upper body wise, lower is just HARD!

            ----------------------------------------------------------------

            Diet

            Out of Almonds dammit.

            10:00- Chicken, Tortillas, Peanut Butter
            12:30- Eggs, whites, cheese, veggies
            3:30- Peanut Butter, Chicken
            5:00- Brown Rice, chicken, PB
            7:00- Chicken, PB
            9:30- Salmon, PB
            11:30- Cottage Cheese, PB



            --------------------------------------------------------------------

            Training

            Off day

            Comment


            • #21
              Day 9 - July 10th

              Sleep- 10 hours.

              The Day- Great! I think I might have pulled my hamstring muscle. Just before heading to the gym, I decided to get a set of pull up's in, only these are done of the ledge looking down a bunch of stairs. All good, only messed up on my landing, and whamo, yes, I have a muscle pull. What's worse is that I have not streched in almost 2 days, so inflexible muscle with way I landed, doesn't really sound too good for me. Whatever it is, it's hurting like hell. I have been scouring through the medicine cabinet looking for something to relieve this damn pain. So far I'm using asprin, a topical rub-on anti-inflammation lotion, some more cissus and pretty much all the hope I've got that this isn't something major. I was just getting things in order, the last thing I need is an injury. No workout for me today. I'm sleeping on it tonight. If things don't seem upsteady by morning, I'm seeing a doc.

              Comment


              • #22
                Hope the hamsting gets better and is nothing serious, injuries suck!!!!!!!!
                MY GREEN MAG LOG
                http://controlledlabsforum.com/showthread.php?t=552

                MY REVIEW OF APT STRAPS
                http://controlledlabsforum.com/showthread.php?t=1043

                Comment


                • #23
                  Day 10 - July 11th

                  Sleep- Baaad. I couldn't even get myself to fall asleep because my hamstring kept hurting. Slept a very crappy 5 hours.

                  The Day- Suprisingly, the pain had almost vanished. I could walk easy and do about anything that doesn't involve eccentric movements. Well, I got away this time. Never making that stupid mistake again. I felt pretty good all day. Fullness has gone, feeling flat as hell.

                  ---------------------------------------------------------------------

                  Diet

                  8:00- Chicken, PB, Almonds
                  10:30- Salmon, High Fiber Torts
                  1:30- Chicken, PB, Almonds, High Fiber Torts
                  3:00- Green MAGnitude (Pre workout)
                  3:30--5:00- Whey Isolate, BCAA, Leucine
                  6:00- Cauliflower, High Fiber Torts, Chicken, Almonds
                  8:00- Chicken, PB, Almonds
                  9:15- BCAA
                  10:30- Chicken, PB, Almonds, High Fiber Tors


                  ----------------------------------------------------------------------

                  Training

                  Today: Upper Body

                  Workout

                  Decline Dumbell Presses
                  40 x 12
                  50 x 8 < PR!
                  50 x 5
                  50 x 4

                  BB Rows
                  95 x 10
                  95 x 10
                  105 x 6
                  105 x 6

                  Flat Bench Press
                  175 x 10
                  175 x 5
                  60's x 5 (DB's)< PR!

                  Military Presses
                  95 x 6
                  95 x 6
                  105 x 5
                  105 x 4

                  BB Curls
                  70 x 8
                  70 x 5
                  70 x 5

                  Overhead Tricep Pulldowns
                  105 x 10
                  120 x 6
                  120 x 6

                  Pec Dec (reverse)
                  90 x 6
                  90 x 6
                  (100 x 8)
                  (100 x 8)

                  Lat Pulldown
                  115 x 10
                  140 x 8

                  Shrugs
                  255 x 15
                  255 x 15

                  Workout was pretty good for a comeback. I was expecting to be quite weak, but to my surprise, strength was emanant, but fatigue and tiredness was present too. Recovery between sets was slow. Not much of a pump either.

                  Cardio and Streching
                  Cardio= Epi. for 30 min @ low-mid intensity/resistance
                  +
                  9:30- Epi for 20 min @ low intensity and low resist
                  Streching= None

                  Duration
                  Workout= 1 hr
                  Cardio= 30 min
                  Total = 1hr 30 min
                  +
                  Cardio= 20 min.

                  -------------------------------------------------------------------

                  Comment


                  • #24
                    Originally posted by cervasa1977
                    Hope the hamsting gets better and is nothing serious, injuries suck!!!!!!!!
                    Thank you for your concern. It's all better now. Nothing major, I can walk around and do almost anything fine, except strech far into it, then it hurts. Best way to know is tomorrow for legs. If my strength/weights are affected (obviously) significantly, then yeah, it's bad. Here's hoping it won't make a difference. Scarily optimistic

                    Comment


                    • #25
                      Day 11 - July 12th

                      Sleep- Pretty good. Got in 8 hours.

                      The Day- My leg is a-okay Probably just pulled it a little while landing that day, no tear or anything major. Major sweating all day. Was feeling flat too.

                      -----------------------------------------------------------------------

                      Diet

                      10:00- Almonds, PB, Chicken, High Fiber Torts
                      12:30- Eggs, Egg White, Cheese, High Fiber Torts
                      3:00- Almonds, PB
                      4:00- Green MAGnitude
                      4:30--5:45- Whey, BCAA, Leucine
                      6:30- Almonds, PB, Chicken, Lentils
                      8:30- Salmon, High Fiber Torts
                      11:00- Cottage Cheese, Almonds, PB


                      ------------------------------------------------------------------------

                      Training

                      Today: Lower Body

                      Workout

                      Squats
                      105 x 12
                      155 x 8
                      205 x 6
                      225 x 6 < PR
                      235 x 3
                      Stiff-Legged Deads
                      105 x 6
                      105 x 8 < PR
                      105 x 5
                      105 x 6

                      Leg Press
                      380 x 12 (Close-stance)
                      400 x 10 (Close-stance)
                      380 x 12
                      400 x 8

                      Crunches
                      120 x 15
                      120 x 12
                      120 x 12
                      BW x 10
                      BW x 10
                      BW x 10

                      Leg Extensions
                      135 x 12
                      120 x 10
                      120 x 10

                      Seated Calf Raises

                      135 x 15
                      135 x 12
                      135 x 12
                      180 x 12

                      I was amazed that during streching (start of workout) there was absolutely no trouble with my hammy. So I guess I got away this time, and there's not going to be a next. Workout was pretty good. Strength has been awesome! I'm finding my usual weights easier and easier. Sweated like crazy though. Nice pump when I streched during the workout.

                      Cardio and Streching
                      Cardio = Epi. for 10 min. high intensity/resistance.
                      Streching= 1 x before workout, 1 x during workout, 1 x Aftrer cardio

                      Duration

                      Workout= 55 min
                      Cardio= 10 min
                      Streching= 10 min
                      Total = 1 hr 15 min

                      -----------------------------------------------------------------------

                      Comment


                      • #26
                        Day 12 - July 13th

                        Sleep- Pretty good. 8 hours.

                        The Day- Feeling some DOMS in my front quads. Going deep while squatting really does give the front quads a good beating. I've been out pretty much the whole day. Movie, mall, drive, party; the works. Did get in a workout though. Vascularity really came out today. I just looked so pumped and full. Even got complimented, so I'm not the only one who noticed. Good stuff. Dead tired though, I'm gonna sleep like a baby.

                        -----------------------------------------------------------------------

                        Diet

                        Tried to stay on track the whole day. Pretty much pre-planned it all, so getting meals in wasn't a problem (even though it meant carrying around chicken breasts, almonds and some veggies in a bunch of ziploc bags) No alcohol or eating any junk.

                        Meals for the Day-
                        12:00- Eggs, Egg whites, Cheese, High Fiber Torts
                        2:00- Chicken, Almonds, Veggies
                        5:00- Chicken, Almonds, Veggies
                        6:30- Chicken, Almonds, Veggies
                        7:30- Green MAGnitide
                        7:45--8:30- Whey, BCAA, Leucine
                        10:00- Milk, Eggs, PB, instant oats (lol .. whatever clean I could find there)
                        12:30- Chicken, Almonds, PB, High Fiber Torts


                        -----------------------------------------------------------------------

                        Training

                        Today: Traps, Shoulders

                        Workout


                        Dumbell Presses
                        40's x 10
                        45's x 8
                        50's x 5

                        Front Raises
                        20 x 5
                        20 x 5
                        25 x 5

                        Side Dumbell Presses
                        40 x 8
                        40 x 8
                        45 x 6 (PR
                        45 x 7 (PR

                        Shrugs
                        285 x 15
                        285 x 12
                        285 x 12

                        Behind the Back Barbell Deads
                        95 x 8
                        95 x 8

                        Military Presses
                        95 x 5
                        95 x 5

                        Dumbell Rows
                        65 x 10 (PR
                        65 x 8 (PR

                        Cardio and Streching
                        Cardio= Epi. for 10 min low intensity low resistance
                        Streching = After workout

                        Duration
                        Workout = 35 min
                        Cardio = 10 min
                        Streching= 5 min
                        Total = 50 min.

                        Strength for this workout was phenomenal. The weights actually felt lighter. Recovery during sets was surprisingly improved. I didn't have much time so I never took too much rest between sets. Just a quick hop to the water fountain, or a sip out of the shake, and ready for another set. I think I'm going to eventually drop the volume from my workouts.

                        -------------------------------------------------------------------
                        Last edited by xven; 07-14-2006, 12:16 AM.

                        Comment


                        • #27
                          Day 13 - July 14th

                          Sleep- Good. 7 Hours.

                          The Day- Decided to play it off/rest. I still have some soreness in the legs. Hung out with some friends, about it.

                          ---------------------------------------------------------------------

                          Diet

                          Meals for Today-

                          9:00- Almonds, Chicken, PB
                          11:30- Eggs, Egg White, Flax
                          2:30- Almonds, Chicken, PB
                          5:00- Whey, Almonds
                          8:00- Fish, Almonds, PB
                          11:00- Cottage Cheese, Almonds, PB


                          -------------------------------------------------------------------------

                          Comment


                          • #28
                            Day 14 - July 15th

                            Sleep- Alright. Got in 6 hours since I had to go do some volunteer work.

                            The Day- Hectic. I was out from 10 in the morning all the way to 7 in the evening doing volunteer work at some charity. Did quite a bit of work with lifting chairs, placing tables, clearing them, serving food, etc. Since I woke up late, I couldn't really pack anything to eat, so just decided to eat there. So in turn I didn't really pay attention to my calories or anything, though I didn't over eat. Obviously, the healthiest pick was salads and stuff, but I needed some protein, so had to go dig into the sandwitches, pizza's, etc. Oh well, here's to my refeed and it was all free. Got back by 8:15, but was too tired to set foot in the gym which was only open to 9 anyway. So didn't exactly have the time to workout either. I took green mag at 11. I'll wrap it all up for today, and hit the gym tomorrow. nite

                            ---------------------------------------------------------------

                            Comment


                            • #29
                              Day 15 - July 16th

                              Sleep- Not bad. I got in about 7.5 hours. Taking Green MAG near bed time doesn't affect me atleast.

                              The Day- I just felt worn out. Point blank obvious from yesterday's ordeal. I'm bloated as hell from my refeed yesterday. However, all soreness has gone. Pissed that I didn't get my butt out to do my extra session of cardio, just added a little more time on cardio after working out. I'm holding out on the measurements and pics until Week 3. After that refeed, I bet everything will be out of whack really. Sorry about that folks, you'll have to wait another 6 days to see my sexy half-naked body

                              -------------------------------------------------------------------------

                              Diet

                              10:00- Eggs, Egg Whites, Veggies
                              1:00- Chicken, Almonds
                              3:30- Chicken, Almonds
                              4:45- Green MAGnitude
                              5:00--7:00- Whey Iso, BCAA, Leucine
                              7:15- Eggs, Egg Whites, Salmon
                              9:30- Chicken, Almonds
                              11:30- Chicken Almonds


                              ------------------------------------------------------------------------

                              Training
                              Today: Upper Body (Bi's Tri's Dominant)

                              Workout

                              Hammer Curls
                              35 x 5
                              35 x 5
                              40 x 3

                              Skullcrushers
                              75 x 8
                              75 x 6
                              85 x 5

                              Rack Pulls
                              105 x 5
                              105 x 5
                              105 x 5

                              Bench Presses
                              60's x 7
                              60's x 6
                              60's x 6
                              185 x 7
                              185 x 5

                              Spider Curls
                              70 x 6
                              70 x 6
                              70 x 5
                              70 x 6

                              Overhead Tricep Pulldowns
                              120 x 8
                              120 x 8
                              120 x 8
                              120 x 8

                              Standing Barbell Curls
                              70 x 5
                              70 x 5
                              70 x 4
                              65 x 5

                              Overhead Tricep Extensions
                              25 x 6 (Single handed grip)
                              25 x 6 (Single handed grip)
                              35 x 8 (Double handed grip)
                              40 x 8 (Double handed grip)
                              45 x 6 (Double handed grip)

                              Wrist Curls
                              55 x 10
                              55 x 10
                              55 x 10

                              Reverse Wrist Curls

                              55 x 10
                              55 x 10
                              55 x 10

                              My strength, stamina, endurance, intensity; you name it, all suffered greatly today. I'm pointing at yesterday being the cause. From the first time I touched the weight, I knew today was going to be hell. Mood was way off. I wasn't motivated at all. Oh well, hopefully I should have my strength back as I go along.

                              Cardio and Streching
                              Cardio = Epi. for 45 min at mid-high intensity, mid-high resistance
                              Streching = 1 x during workout, 1 x after workout

                              Duration
                              Workout = 1 hr
                              Streching = 10 min
                              Cardio = 45 min
                              Total = 1 hr 55 min

                              --------------------------------------------------------------------

                              Comment


                              • #30
                                Day 16 - July 17th

                                Sleep- Decided to call it a night early today as for much needed rest. Slept 10 hours.

                                The Day- Oh boy, I think we've hit a heat wave or something. It was figgin' hot today! I don't even want to know how much water intake must have been like. Glass after glass, neverending. Felt very dehydrated, lethargic, etc. all day.

                                Man, I cannot tell you how refreshing a cold glass of Green MAGnitude is on a day like this. It was unbelievable. The best thing I had all day! Props to CL for the taste, yet again!

                                ------------------------------------------------------------------------

                                Diet

                                Meals for Today-
                                10:00- Salmon, Almonds, Egg Whites
                                12:30- BCAA, Leucine (Cardio)
                                1:15- Salmon, Almonds, Egg Whites
                                3:30- Spinach, Chicken, Almonds
                                6:30- Spincah, Chicken, Almonds
                                8:00- GREEN MAGnitude
                                8:30--10:00 Whey, BCAA, Leucine
                                10:30- Almonds, Prawns, Tomato Gravy, Spinach, Chicken


                                -------------------------------------------------------------------------

                                Training
                                Today: Lower Body

                                Workout

                                Leg Presses
                                340 x 15
                                360 x 12 (Legs together)
                                380 x 12
                                380 x 10 (Legs together)

                                Squats
                                185 x 8
                                235 x 6 215 x 6
                                215 x 6
                                215 x 5

                                Lunges
                                85 x 10
                                85 x 10
                                85 x 8

                                Stiff-legged DL
                                105 x 6
                                105 x 5
                                105 x 5

                                Steated Calf Raises
                                180 x 15
                                180 x 12
                                135 x 12
                                135 x 12

                                Leg Extensions

                                135 x 8
                                120 x 8
                                120 x 8

                                Again there was much of a deficit of strength. A number of things causing it. I'm eating a lot less now. Figured when I had school I did a hell of a lot more than what I'm doing now. I did a morning session of cardio that nearly killed me, as I'll explain futher on. Funny how I got my PR with squats today though, I thought it was 205 . I was wondering why I was having so much trouble putting 205 up, then I re-evaluated, and found it was 235. Anyway, had to lower the weight from then on as I couldn't do it any futher with good form. I got tired very easy today. Hopefully my body will soon adjust.

                                Cardio and Streching

                                Cardio=

                                1st Session - 12:30 am -- 1:15
                                Epi. for 45 min. @ mid-high intensity/speed and resistance throughout with 5 visits to the foutain.

                                I cannot tell you how dehydrated I felt during and more so after my session! I came home and drank about 3+ liters of water on the spot, and in no way am I exagerating. I felt half dead!

                                2nd Session - After Workout
                                Epi. for 15 min. @ low intensity and resistance

                                Streching= 1 x during workout, 1 x after workout, 1 x after cardio

                                Duration
                                Workout= 1 hr
                                Cardio= 15min (/45 min)
                                Streching= 15 min
                                Total = 1 hr 30 min

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